In your quest to being healthy, drinking cow’s milk is usually a recommended drink as a great source of protein, potassium, vitamin D, and, of course, calcium.

But, sometimes, cow’s milk is not available in the supermarket section. If you cannot find such beverage, there are healthy alternatives to cow’s milk.

They are also good choices for those who cannot tolerate lactose.

Even though these alternatives are great choices when you are eating healthy on a budget or following a healthy balanced diet, they should not be used as a substitute for an infant formula.

Rice milk

For a healthy balanced diet, rice milk can be a great option. It consists of carbohydrates.

Rice milk is low in protein and fat. You can find brands with additional vegetable oil.

Pros: It includes natural sweetener. Rice milk may not cause allergies.

Cons: It has no fiber in it. Plus, its consistency is thin.

Oat milk

If you are eating healthy on a budget, oat milk can be a great addition to your list. It is made of oat grass that has been toasted, cleaned and hulled.

Pros: It contains 50 percent of cow’s milk’s protein. Its consistency is somehow similar to low-fat milk.

Cons: Oat milk is slightly sweet. It is not low in fat.

Soy milk

For strict followers of a healthy balanced diet, soy milk is a great alternative to cow’s milk.

This type of milk is made through crushing, straining and soaking of soybeans. Depending on the brand, this milk can offer you as much protein as cow’s milk.

Pros: It contains B vitamins, iron, copper, potassium, phosphorus and fiber. Plus, it has isoflavones, which are healthful plant chemicals to fulfill your being healthy quest.

Cons: It is not easy to find. Studies showed little evidence of it being able to lower blood cholesterol level.

Nut milk

It is usually made of almonds or hazelnuts.

Pros: It is low in calories, which is great for those who are trying to lose weight. It has all the nutrients found in nuts, like manganese, magnesium, and vitamin E, as well as copper. Because its fat is mostly unsaturated, it is heart-healthy making it great to being healthy.

Cons: It is not ideal for those who are allergic to nuts, like Howard Wolowitz.

Coconut milk

It is made from the meat of coconut. This must not be added to your beverage, like coffee or tea. However, in small amounts, you can use it in cooking. We use coconut milk in making “biko” or rice cake. Some would apply it to their hair to make their crowning glory shinier.

Pros: It is easy to acquire.

Cons: It is not for dieters as it is high in calories and fats.

Watch what you drink

When you do drink these alternatives to cow’s milk, you must look for products that have additional calcium and vitamin D. Choose brands that are fortified with B12 and other nutrients. This is especially great for people following veganism.

Even though the fats in these milk alternatives are unsaturated and heart-healthy, they contain high calories.

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